#catalystwellbeing

[coachroldan]

Starting the sessions with footwork is an easy warmup and sets the tone for the work ahead. Here we're just moving around the ring and practicing using footwork to avoid the rear cross and setting up the counter. #boxing #muaythai #mma #footworkdrills #catalystwellbeing #eddineacademy (at Eddine Academy)

[catalystwellbeing]

Out with the girls after the last session for 2014 ... who says you can't have your cake and eat it too? 

[catalystwellbeing]

New year, Old me 😊

It's the new year and for the fitness industry this means a lot of well meaning people wanting to get in better shape but never really achieving their goals. For most personal trainers this isn't anything new. Clients want to work off the holiday guilt they've built up as a result of over indulging. Being a result oriented person I find this time of the year difficult. Because for every five clients, two continue and three drop off. Usually work or lack of time is blamed but the reality is they drop off because their results haven't met their expectations. Their lack of consistency in their diet, workouts or both usually the underlying problem. For a passionate person who genuinely cares about helping others, this can get draining. What I've learnt over the years is to forgive myself my failures (yes, I count my clients lack of results as my own) and start each day fresh. Focusing on improving incrementally instead of getting short term gains that aren't sustainable. I also encourage my clients to adopt this same approach because I believe that lifelong change is only possible through daily practice. Take a goal and work backwards. Once you know the steps to get there, focus on accomplishing each step one at a time. This means that in order to move forward, you have to take a step, an action. It sounds simple but just imagine for a second what you can achieve if you took a step forward each day towards your goals. Goals are nothing but motivation to get you moving forward.

[catalystwellbeing]

The role of vitamins and how they help us function.

[catalystwellbeing]

Everything must experience a pain. Don't give up

Fortune Cookie

[catalystwellbeing]

Preparation, effort and review equals positive results

I’ve been doing a lot of assessments lately and results have been very interesting.

Along with taking measurements, I also review my clients journals.

Results have been varied but it’s interesting that those with positive results have kept their journals while those who haven’t, have not had as much success.

Now each journal has shown varied levels of compliance to the eating plan I’ve recommended. The main areas lacking seem to be in regular meals, quantity of protein and vegetables.

A lot of the barriers seem to be with having the food available.

These findings suggest a greater importance needs to placed on food preparation and having it there when you need it. Rather than ‘winging it’ and hoping for the best.

Being a habitual ‘winger’ myself, I understand the appeal to just seeing how it goes. Unfortunately, when you’re not on track, winging it just perpetuates ad hoc results.

There are no ‘secrets’ to weightloss and maintenance. Only quality effort, consistency, regular review.

Effort needs to be specific to the goal at hand.  When it comes to long term, sustainable weightloss, you need to incorporate resistance training for the following reasons.

Resistance training increases muscle mass thereby increasing resting metabolic rates which equate to a higher energy expenditure at rest.

Resistance training also shapes the body upon which 'tone' is achieved with continued fatloss.

Resistance training can also correct strength imbalances when used appropriately.

Cardiovascular training also plays a part, specifically when we want specifically target our fat stores to achieve greater tone. By training at the right intensity for the appropriate amount of time, you will maximise fatloss without sacrificing muscle mass.

Consistency is a simple enough concept, decide on your activities, the days you're going to do them and actually do it! No 'if's or 'but's.  

This also plays into diet, what foods you're going to eat, when you're going to eat them and here's the important bit ... actually eating them! No 'if's or 'but's.

Lastly, reviewing your progress. It's pretty hard to review things from memory, regardless of your memory retention capabilities. The simple answer to it is to write things down. This is important for the following reasons.

By writing things down, you don't have to guess.  Your workouts and your food are already mapped out for you.

You also get instant feedback if you're not on track. Did you do the workout? Yes or no?  Did you eat your meals? Yes or no? pretty simple!

You can also see when it's time to change. When your workouts are no longer creating results and your diet is spot on, that's a signal to change up your workouts.  The reverse is also applicable, if you're consistent with your workouts but not your diet, then your journal will give you that feedback.

Getting into shape and losing weight isn't rocket science. Application of the right types of exercise at the right frequency and intensity coupled with a supportive diet is all that's required to achieving positive results.  Incorporating effort, consistency and review will only fast track those results further.

[catalystwellbeing]

Difference between failure and success

I'm sitting down waiting for clients to turn up. One called in sick, another running late and no show for another. Sometimes it's circumstance but most of the time it's choice. If you've set a goal for yourself and you're hit with a setback, do you fold or hit back?

[catalystwellbeing]

Sleep & Recovery (the forgotten secret to weightloss)

It’s great to see people becoming more health conscious.

It’s sad to think many people are still not getting the results they’re after.

Most know diet and exercise play a big part in weightloss. But many forget just how important sleep and recovery is.

When you sleep your body is still working to repair the damage you caused to it from training. It also goes to work adapting to the stress you’ve put it under. Note also that in order to do this it’s important to have the necessary ingredients on hand (diet).

So the next time you decide to take a quick nap or a rest day, don’t feel too guilty. Listen to your body and get those results.